Monday 01.30.12

Michael, Beth, Connie, and Doug. Warriors to the BONE.

***Paleo Challenge begins Wednesday!

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This past Saturday, two teams of WCFM athletes headed to Iowa City for our first CrossFit competition experience. It was a long day filled with a LOT of waiting, fun, and personal bests. Jacob and I could not be more proud of Connie, Doug, Beth, Michael, Ashley, Chris, Chad, or Rachel. You guys ROCKED your heats, exceeded your OWN expectations (Hello doubleunders! We knew you could do it!), and kept the energy levels high throughout the day. Congratulations!! Pictures will be uploaded to our Picasa album this week.

Thank all of you, as well, for cheering for Jacob and me as we attempted to do you all justice in the men's and women's individual events. Jacob nearly made the men's finals but for a VERY strict ref on his second WOD. Jacob doled out more pullups than any other competitor and still finished his 50 burpees in under 8 minutes. Sarah competed with 7 other women, all of whom did not complete WOD #1, only half of whom finished WOD #2 in the time allotted (Sarah almost made it with 10 burpees to go), and all of whom made it to the finals by default. By the end of a day that ran quite long, only 5 women competed in the finals. Official results are yet to be posted, but we will get them to you ASAP once they are.

Last, and most importantly, a very, VERY special thanks to everyone that came out to cheer us on and support us during the day. WCFM provided quite an impressive presence at this inaugural event, which makes us very excited for what will hopefully become an annual event.

Let's try to bring the energy and drive from Saturday's competition to today's WOD. Focus on getting low in every squat for wall balls, back squats, and overhead squats. And if you didn't catch it over the weekend, here's a great stretch for opening up those crunky hips.

WOD

Skill: 2-min doubleunder challenge

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100 wall balls (20/14)

90 situps

80 back squats (45# bar)

70 ring dips

60 doubleunders

50 pullups

40 lunges (20 ea. leg)

30 push press (45# bar)

20 box jumps

10 overhead squats (45# bar)